Tag: Timber

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The Knoll

Date: 2026-05-21 AO: The Knoll Q: AAA , PAX: AAA, Pebbles, Étouffée, The Banker, Malibu, Juicy J, G-string, Timber FNGs: None COUNT: 8 CONDITIONS: warm
WARMUP:jumping jacks -slow squat -slow merkin -baby arm circles -jog stop sign and back
THE THANG: 100 pull ups 100 push ups 100 sit ups 100 squats Partner runs to stop sign and back, alternate exercise until each partner does 100 of each
1 minute squat jumps 1 minute dry dock 1 minute iron Mike 1 minute bench Merkin
MARY: leg raises, American hammers, flutter kicks
MOLESKINE: Grattitude, take a moment of silence to think of a few things we were grateful for.
ANNOUNCEMENTS: spring fling this weekend
COT: prayers for squatters wife, G in his job transition,
PLAYLIST: classic rock
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The Knoll

Date: 2026-05-07 AO: The Knoll Q: Étouffée , PAX: Pebbles, Roadkill, Half Lyfe, AAA, Parka-Eh, Malibu, Stubs, Shakira, Timber, Sparrow, Lady Liberty, Étouffée FNGs: None COUNT: 12 CONDITIONS: just right
WARMUP: SSH, BAC, WILLIE Mayes Hayes, squats, 1/4 mile Indian run
THE THANG: 4 group rotation; 24 minutes 1)angry bears 2)Squats 3)Merkins 4)Pull ups
1 Mile Indian Run
Sprints, Mary
MOLESKINE: there’s no i in Team. “Remain in my love”
it’s easy to get trapped in discouragement, despair, and despondency. When we’re isolated we are vulnerable. However, the truth is we are a part of something bigger than ourselves. We have all faced brokenness of some kind. Whether we feel it in those moments or not – we all matter. With the pax or with other bonds of brotherhood, choose to lean in rather than the settle into the temptation for isolation. Encouragement to lean in, and not to fave the battle alone. Encouragement to check in on those we know may be struggling
ANNOUNCEMENTS:
COT:
PLAYLIST:
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The Knoll

Date: 2026-04-14 AO: The Knoll Q: Shakira , PAX: AAA, Roadkill, Shakira, Sparrow, Half Lyfe, Timber, Pebbles, Juicy J FNGs: None COUNT: 8 CONDITIONS: Ideal
WARMUP: Arm circles, side straddle hops, slow merkins
THE THANG: Murph Dora.
Groups of 4: 400 pullups, 800 pushups, 1200 squats, 4 mile run.
Interspersed with some bonus moseying. Capped off with lunge lines, plank lines, and Mary.
MOLESKINE: Often, our brain is the first thing to give way. When we are tempted to give up, it’s helpful to remember that there’s always a little more to give than we think. Today, find an area of your life to endure and persevere a little longer than you think you can.
ANNOUNCEMENTS:
COT: Prayers for a security guard with cancer and for all those in need of healing of any kind.
PLAYLIST: Originally a Moroccan Mashup but when things got tough we switched to an All-American medley to comfort Roadkill.
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The Knoll

Date: 2026-04-07 AO: The Knoll Q: Half Lyfe , PAX: Roadkill, Timber, Pebbles, Malibu, Papa Bear, Shakira, AAA, Half Lyfe, Juicy J FNGs: None COUNT: 9 CONDITIONS: perfect after a little warm up.
WARMUP: Mosey with high knees, butt kickers, karaoke, side shuffle, arm/leg stretches.
THE THANG: 50 sec on 10 sec between stations. Finished with some flutter kicks.
MOLESKINE: Mash up beat down with mash up playlist. Never know what life will throw your way so always time to reflect, adapt and grow!
ANNOUNCEMENTS: check slack!
COT: count off, name-o-rama, coffee.
PLAYLIST: mash up
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[Pain Train] 2 year anniversary celebration

Date: 2026-04-03 AO: Pain Train Q: Timber , PAX: Cheeks, Étouffée, Half Lyfe, Stubs, Pebbles, Shakira, Siri, Derby, Timber, Pitmaster, FLO, Chili Dip FNGs: None COUNT: 12 CONDITIONS: 68 degrees, just right
WARMUP: BAC/back BACs, merkins, LS squats, motivators from 5, mosey to cinderblocks and grab 1, mosey to pull-up bars
THE THANG: hit each exercise, rinse and repeat adding 1 extra rep each round; start at 5 reps (start at 10 to level up) Pull-ups Apolo Ohnos Imperial Blocksters Nolan Ryan’s The Lion Kings Run (~100 yrds) American Hammers Iron Mikes No cheat merkins
*finished with pull-up ring of fire. Dead hang, go in circle, everyone does 1 PU and then 2 for 2nd round.
MOLESKINE: Étouffée and Derby leveled up X2 with extra weight! Shakira has made impressive gains, enjoyed fellowship afterwards, thanks Cheeks for the hot brew, thanks Publix for the buy 1 get 1 free muffins and cold brew.
ANNOUNCEMENTS: Pitmaster hosting a cookout, F3 dads event upcoming in May, check slack for more announcements and details.
COT: motivation is not a good foundation for long term success. Some of the top companies in the world have been studied to find what separates them from everyone else. As it is with the most successful people, you can’t let motivation be your driving factor in working hard. Motivation comes and goes. Some companies crushed it early on, and when things got challenging, they folded, went bankrupt, etc. As Christ did on his walk to Calvary, when things are challenging and hard, which they will be at times, put 1 foot in front of the next and keep marching.
Thanks, Wolfpack and Siri for helping get pain-train going 2 years ago.
PLAYLIST: tunes were so-so (had to start with “Timber”)

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The Knoll

Date: 2026-03-26 AO: The Knoll Q: Pebbles , PAX: Juicy J, Half Lyfe, Pebbles, AAA, Étouffée, Timber FNGs: None COUNT: 6 CONDITIONS: Cool and balmy
WARMUP: Side straddle hops Bacs Bac Bacs Don Quixotes Cherry Pickers Low slow squats 50 pushups for Half Lyfe
THE THANG: 11s on the hill Round 1: Carolina Dry Docks and Burpees Round 2: Iron Mikes and Lt. Dans
MOLESKINE: Lots of running – we covered 2 miles of hill running with hard leg work in between. My legs will be toast.
ANNOUNCEMENTS: Pitmaster BBQ The Struggle
COT: Stress is real. Don’t deny it. Check in with your brothers to see how they are doing.
PLAYLIST:
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Impromtu Dice Game

AO: the-knoll
Q: Half Lyfe
PAX: Juicy J, AAA, Pebbles, Shakira, Timber
FNGs: None
COUNT: 6
CONDITIONS: Feels like 14 degrees.

WARMUP: SSH, LSS, OHP, WMH, Good Mornings, Mosey

THE THANG: 2 Rounds of Dice
Rd 1
1-WWII’s
2-Heal Taps
3-Mountsin Climbers
4-Lt Dans
5-Dips
6-Run to backstop

Rd 2
1-Iron Miles
2-Box Cutters
3-Flutter Kicks
4-Swing Rows/Pull Ups
5-Absolutions
6-Sprint to Stop Sign, mosey back.

SSH between rounds.

MOLESKINE: Absolutions warm you up!

Took kids ice skating, big part of me is coaching trying to help them learn. Maybe a little to much. Ended up getting distracted and talking with some family. Next thing I know they are both skating around without the plastic ice skating walker and playing broom ball. It was great to see them get to that by themselves.

ANNOUNCEMENTS: Lean PAX coming up. NYD Convergence. Check Slack for details.

COT: Count Off, Name-o-Rama, prayers offered up, coffee and some Christmas Cookies.

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Mailbox Meleé Race + Game of 11’s

AO: the-knoll
Q: Juicy J , Juicy J
PAX: Papa Bear, Sparrow, Timber, Chunks, Natural Ice, Squatter, Étouffée, Young and Restless, FLO, Right Said, Derby, morning stār, Half Lyfe, Juicy J, Stubs, Shakira, Bumblebee
FNGs: None
COUNT: 17
CONDITIONS: Christmas Flames

WARMUP: backpacks, baby arm circles, imperial walkers.
Named the 5 core principals of F3.

THE THANG: MAILBOX MELEÈ Race.
Each mailbox: your choice. 5 merkins or 5 jump squats. ~15 mailboxes down to street and back. Stop sign finish line.
Car passes = 5 burpee penalty, (3 passes)
Truck = 10 burpees
Christmas lights = double the work
Round 2: same but hand release merkins or Toe raises
Round 1 winner: Timber
Round 2 winners: Timber & Squatter
Timber takes the prize: new F3 Ninja Ice gloves.

Game of 11’s. Burpees & WW1’s.

Circle of Abs: LBC’s, flutter kicks, box cutters, American Hammers. And more merkins to finish.

MOLESKINE: Importance of Family traditions during Christmas time.
Use New Years dead time as excuse to reach out to old friends. Start some new conversations, ask how you can pray for them. Text or call and check in on them. A lot of people are struggling out there.

ANNOUNCEMENTS: leanpax and Christmas Eve 630A workout tomorrow 2.0 friendly check slack.

COT: prayer to close us out

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Angry bear

AO: the-knoll
Q: Étouffée
PAX: G-string, Timber, Piglet, Roadkill, Stubs, Gold Digger, Shakira, Sparrow, Blade
FNGs: None
COUNT: 10
CONDITIONS: Warner than expected

WARMUP: ssh, backs, Willie mays hayes

THE THANG:

Thang 1:
PAX split into 3 groups, completing 3 full rotations of 2 exercises with a MOT in between constantly moving SBs.

Group 1 completed pull-ups
Group 2 MOT angry-bears with SBs to
Group 3 coupon thrusters, then angry-bears back with SB to group group 1, etc.

Thang 2:
20 yrd SB carry
30 yrd sprint.

Groups 1-3 each had 5 turns carrying the entire PAX’s weight;

Mary: Ring of Fire

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Slow Down

AO: the-knoll
Q: Pebbles
PAX: Piglet, Timber, Étouffée, Juicy J, Roadkill, Malibu, G-string
FNGs: None
COUNT: 8
CONDITIONS: Cold Clear and Beautiful

WARMUP:
Side Straddle Hops
Bacs
back Bacs
Slow Squats
Slow Merkins

THE THANG:
Piglet rolled up and the fun began. Station work with sandbags. Partnered up with one person doing an exercise while the other repped.

Exercises:
Plank
Wall Sit
Deadlift
Squat
Perfect Merkins
HR Merkins
Step Ups
Spicollis
Rows
Squat Thrusters

Ended with a ring of fire.

MOLESKINE:
The Q woke up late and was groggy. Thanks to all the PAX for making this one successful.
We focused on lifting heavier and more recovery on the run.
Shoutouts to Timber for the return after a long absence, Juicy J and Roadkill for working through an injury, and Piglet for wearing shorts in 30 degrees.
Lots of flatulence at the end.

ANNOUNCEMENTS:
Holiday party this friday.
Father son football game coming up.

COT:
There is always hope. Keep fighting against the darkness. It seems to be and actually is darker this time of year.

Prayers were said.